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Dallas Mead

Fast 30min session

Updated: May 5











Strength training is incredibly beneficial for women of any age. It helps maintain muscle mass, bone density, and overall functional fitness.


Here is a tailored 30-minute strength training routine for you to try:


1.    Warm-Up (5 minutes):

  • Start with light cardio to increase blood flow and warm up your muscles. You can walk in place, do arm circles, or gentle leg swings.


2.    Strength Exercises:

  • Perform each exercise for 2-3 sets of 10-12 repetitions. Use light to moderate weights or resistance bands. Rest for 30-60 seconds between sets.

o   Squats

o   Lunges

o   Bicep curls

o   Triceps extensions

o   Seated rows

o   Wall push-ups

o   Planks

  • Stand with feet hip-width apart.

  • Lower your body by bending your knees and hips, as if sitting back into a chair.

  • Keeping your chest up and core engaged

  • Return to the starting position.


3.    5-minute cool down

  • Stretch your major muscle groups, focusing on hamstrings, quadriceps, calves, chest, and shoulders.

  • Breathe deeply and relax.





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